Seeds, sunflower seed kernels, oil roasted, without salt vs Quinoa, cooked
Nutrition comparison per 100 g.
Seeds, sunflower seed kernels, oil roasted, without salt
592 kcal
Quinoa, cooked
120 kcal
Calories
592 kcal
120 kcal
Protein
20.1 g
4.4 g
Carbs
22.9 g
21.3 g
Fiber
10.6 g
2.8 g
Sugars
3.1 g
~
Fat
51.3 g
1.9 g
Sodium
3 mg
7 mg
Key takeaways
- Quinoa, cooked has 80% fewer calories (120 kcal vs 592 kcal).
- Seeds, sunflower seed kernels, oil roasted, without salt has more protein (20.1 g vs 4.4 g).
- Quinoa, cooked has fewer carbs (21.3 g vs 22.9 g).
- Seeds, sunflower seed kernels, oil roasted, without salt has more fiber (10.6 g vs 2.8 g).
- Quinoa, cooked has less fat (1.9 g vs 51.3 g).
| Macronutrients | Seeds, sunflower seed kernels, oil roasted, without salt | Quinoa, cooked |
|---|---|---|
| Calories | 592 kcal | 120 kcal |
| Protein | 20.1 g | 4.4 g |
| Total Fat | 51.3 g | 1.9 g |
| Total Carbohydrate | 22.9 g | 21.3 g |
| Dietary Fiber | 10.6 g | 2.8 g |
| Total Sugars | 3.1 g | ~ |
| Water | 1.5 g | 71.6 g |
| Carbohydrates | Seeds, sunflower seed kernels, oil roasted, without salt | Quinoa, cooked |
|---|---|---|
| Total Carbohydrate | 22.9 g | 21.3 g |
| Dietary Fiber | 10.6 g | 2.8 g |
| Starch | ~ | 17.6 g |
| Total Sugars | 3.1 g | ~ |
| Fats & Fatty Acids | Seeds, sunflower seed kernels, oil roasted, without salt | Quinoa, cooked |
|---|---|---|
| Total Fat | 51.3 g | 1.9 g |
| Saturated Fat | 7.1 g | ~ |
| Monounsaturated Fat | 8.1 g | ~ |
| Polyunsaturated Fat | 34.3 g | ~ |
| Trans Fat | 0.2 g | ~ |
| Omega-3 Fatty Acids | 81.0 mg | ~ |
| Omega-6 Fatty Acids | 34,208.0 mg | ~ |
| Protein & Amino Acids | Seeds, sunflower seed kernels, oil roasted, without salt | Quinoa, cooked |
|---|---|---|
| Protein | 20.1 g | 4.4 g |
| Histidine | 556.0 mg | 127.0 mg |
| Isoleucine | 1,003.0 mg | 157.0 mg |
| Leucine | 1,461.0 mg | 261.0 mg |
| Lysine | 825.0 mg | 239.0 mg |
| Methionine | 435.0 mg | 96.0 mg |
| Phenylalanine | 1,029.0 mg | 185.0 mg |
| Threonine | 817.0 mg | 131.0 mg |
| Tryptophan | 306.0 mg | 52.0 mg |
| Valine | 1,158.0 mg | 185.0 mg |
| Alanine | 984.0 mg | 183.0 mg |
| Arginine | 2,116.0 mg | 340.0 mg |
| Aspartic Acid | 2,153.0 mg | 353.0 mg |
| Cystine | 397.0 mg | 63.0 mg |
| Glutamic Acid | 4,912.0 mg | 580.0 mg |
| Glycine | 1,286.0 mg | 216.0 mg |
| Proline | 1,040.0 mg | 240.0 mg |
| Serine | 947.0 mg | 176.0 mg |
| Tyrosine | 587.0 mg | 83.0 mg |
| Vitamins | Seeds, sunflower seed kernels, oil roasted, without salt | Quinoa, cooked |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 1.1 mg | 0.0 mg |
| Vitamin D | 0.0 mcg | ~ |
| Vitamin E | 36.3 mg | 0.6 mg |
| Vitamin K | 3.1 mcg | ~ |
| Thiamin (B1) | 0.3 mg | 0.1 mg |
| Riboflavin (B2) | 0.3 mg | 0.1 mg |
| Niacin (B3) | 4.1 mg | 0.4 mg |
| Vitamin B6 | 0.8 mg | 0.1 mg |
| Folate (B9) | 234.0 mcg | 42.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 6.9 mg | ~ |
| Choline | 55.1 mg | ~ |
| Minerals | Seeds, sunflower seed kernels, oil roasted, without salt | Quinoa, cooked |
|---|---|---|
| Calcium | 87.0 mg | 17.0 mg |
| Iron | 4.3 mg | 1.5 mg |
| Magnesium | 127.0 mg | 64.0 mg |
| Phosphorus | 1,139.0 mg | 152.0 mg |
| Potassium | 483.0 mg | 172.0 mg |
| Sodium | 3.0 mg | 7.0 mg |
| Zinc | 5.2 mg | 1.1 mg |
| Copper | 1.8 mg | 0.2 mg |
| Manganese | 2.1 mg | 0.6 mg |
| Selenium | 78.2 mcg | 2.8 mcg |
| Sterols | Seeds, sunflower seed kernels, oil roasted, without salt | Quinoa, cooked |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Seeds, sunflower seed kernels, oil roasted, without salt | Quinoa, cooked |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 4.2 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Seeds, sunflower seed kernels, oil roasted, without salt or Quinoa, cooked?
Quinoa, cooked has fewer calories: 592 kcal for Seeds, sunflower seed kernels, oil roasted, without salt vs 120 kcal for Quinoa, cooked per 100 g.
Which has more protein, Seeds, sunflower seed kernels, oil roasted, without salt or Quinoa, cooked?
Seeds, sunflower seed kernels, oil roasted, without salt has more protein: 20.1 g for Seeds, sunflower seed kernels, oil roasted, without salt vs 4.4 g for Quinoa, cooked per 100 g.
Which has more fiber, Seeds, sunflower seed kernels, oil roasted, without salt or Quinoa, cooked?
Seeds, sunflower seed kernels, oil roasted, without salt has more fiber: 10.6 g for Seeds, sunflower seed kernels, oil roasted, without salt vs 2.8 g for Quinoa, cooked per 100 g.
Is Seeds, sunflower seed kernels, oil roasted, without salt or Quinoa, cooked healthier?
Quinoa, cooked is lower in calories, and Seeds, sunflower seed kernels, oil roasted, without salt is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.